Fueling, Energy & Nutrition Tips for Female Athletes

TLDR Takeaways

• Chronic underfueling leads to fatigue, potential injury, and RED-S in female athletes.

• Energy intake should match training demands—typically 2,500–5,000 kcal/day.

• Carbohydrates (6–12 g/kg or 2.7-5.5 g/lb/d), protein (1.2–2.0 g/kg or 0.54-0.91 g/lb/d), and fats (20–35% of calories) are essential for health and performance.

• Iron, calcium, vitamin D, and B-vitamins are the most common nutrient gaps.

• Proper fueling, hydration, and recovery routines help sustain peak performance and long-term health.

Every sprint, swim, or strength session draws on energy reserves that must be replenished. Remember, a calorie is simply a unit of energy - the fuel your body depends on. When calories consumed fail to reasonably match calories burned during training and to support daily needs, performance, recovery, and even reproductive function begin to falter.

Research shows that many female athletes consistently underfuel, often consuming well below 2,000 calories per day despite expending 2,500 to 5,000 through exercise and daily living. This mismatch can disrupt metabolism, immune health, and hormones, ultimately leading to fatigue, injury, and plateaued performance.

Understanding Energy Availability and RED-S in Women

Energy availability (EA) represents how much energy remains for basic body functions after accounting for exercise. When EA is too low for too long, athletes can develop Relative Energy Deficiency in Sport (RED-S)—a recognized syndrome affecting metabolic rate, bone strength, menstrual health, and immune function.

Signs of low energy availability include:

• Persistent fatigue and irritability

• Irregular or missed menstrual cycles

• Frequent colds or stress fractures

• Declining endurance or strength

• Unintended weight loss

RED-S can develop even in athletes who appear fit and lean. The body prioritizes energy for training output and essential organs necessary for survival, leaving little for systems like hormone production and bone remodeling. Over time, that imbalance can sideline even the most disciplined competitors.

Why Female Athletes Often Undereat

Underfueling rarely happens by accident—it’s often the result of good intentions gone wrong. Some athletes cut calories to lose body fat or maintain a lean appearance. Others follow restrictive “clean eating” or plant-based diets that make it difficult to reach energy needs.

High-volume, low-calorie foods like fruits and vegetables can create a feeling of fullness before athletes meet their energy goals. Appetite suppression after long or intense training can make matters worse. Whatever the reason, the outcome is the same: too little fuel for too much work.

Carbohydrates for Training Energy and Recovery

Carbohydrates are the body’s preferred energy source, especially for high-intensity or endurance exercise. Female athletes training regularly should aim for 6–12 grams of carbohydrate per kilogram of body weight per day (2.7-5.5 g/lb/d), the exact amount is dependent on the total training load.

Low-carb diets may seem appealing for body composition, but they compromise glycogen stores, limit recovery, and reduce peak power output. Whole grains, starchy vegetables, fruit, and carbohydrate-containing recovery drinks help maintain glycogen and support consistent performance.

Protein: Essential for Repair, Recovery, and Lean Mass

Protein is the building block of muscle. Active women should target 1.2–2.0 grams of protein per kilogram of body weight daily (0.54-0.91 g/lb/d), spaced evenly across meals. During periods of calorie restriction or intense training, higher protein intake can help preserve lean mass.

Good sources include lean meats, dairy, eggs, soy, and legumes. Combining protein with carbohydrates as soon as the athlete’s stomach is comfortable post-exercise supports glycogen replenishment and muscle recovery—a strategy consistently linked to improved training adaptation.

Healthy Fats for Hormone and Brain Function

For years, dietary fat was viewed as the enemy of athletic performance. Today, we know it’s essential for hormone regulation, brain function, and nutrient absorption. Female athletes should keep fats at 20–35% of total energy intake, focusing on sources like olive oil, nuts, seeds, avocados, and fatty fish.

Diets too low in fat can lead to low omega-3 intake. Omega-3 fatty acids—particularly EPA and DHA—also play a role in brain health. EPA and DHA are primarily found in fish like salmon, mackerel, tuna and sardines, as well as algae and fortified foods.

Micronutrients That Matter Most for Female Athletes

Even with sufficient calories, micronutrient gaps can develop, especially when diets exclude major food groups. The nutrients most often lacking in active women include:

• Iron: Supports oxygen transport and energy metabolism. Deficiency leads to fatigue and reduced endurance.

• Calcium and Vitamin D: Critical for bone strength and muscle function, especially in athletes who avoid dairy products and fortified foods or train indoors.

• B-Vitamins (Folate, B6, B12, Thiamin, Riboflavin): Drive red blood cell production and energy metabolism. Low intake slows recovery and focus.

• Zinc and Magnesium: Support immunity, wound healing, and muscle repair. Often low when diets rely heavily on processed foods.

Routine monitoring through dietary review and bloodwork helps catch deficiencies early—before performance declines.

Daily Fueling Strategies for Active Women

Proper fueling is about more than hitting calorie targets—it’s about timing, balance, and recovery.

Smart Fueling Habits for Female Athletes:

• Eat within an hour of waking to jump-start energy availability.

• Include carbohydrates, protein, and healthy fats in meals and snacks.

• Refuel with carbohydrates as soon as comfortable post-training to replenish glycogen. Include a source of protein to support muscle recovery.

• Avoid long gaps (4+ hours) between meals or snacks.

• Monitor mood, energy, and menstrual regularity as signs of balance.

Athletes working with a sports dietitian can tailor these strategies to their sport, training volume, and goals. Small adjustments can make a big difference in energy levels, performance, and long-term health.

Hydration and Electrolytes for Female Athletes

Hydration is often the missing link between training and recovery. Dehydration—even at mild levels—can impair focus, endurance, and temperature control. For sessions over an hour, fluids with electrolytes and carbohydrates help maintain energy.

Hydration solutions like Gatorade Thirst Quencher or Gatorade Zero support fluid and electrolyte balance, especially during double sessions or hot-weather training. Pairing fluids with post-workout nutrition helps accelerate recovery and restore balance.

The Bottom Line: Fuel Enough to Perform Your Best

Energy balance is the cornerstone of every strong performance. Female athletes who consistently match energy intake to energy expenditure build stronger bodies and healthier long-term outcomes.

Fueling isn’t about eating perfectly—it’s about eating purposefully. The right balance of carbohydrates, protein, fats, and micronutrients powers every workout, every recovery, and every season.

When energy is available, performance follows.